|Rod Ferris CPT(YMCA, ACE), CPAFLA
|Days in Plan
|Rest Between Sets:
|30 Min per session
|This whole body 30 minute workout is a circuit routine. It allows you to do weights for 20 minutes and then cardio for 10 minutes. A great workout for most beginners or people on a time constraint. This one day workout should be completed 3 days per week with one rest day inbetween.
30 Minute Training30 minute exercise workout plans are fast, quick and get the job done. Just make sure you're not slacking off during your circuits and you can achieve some pretty good results. It's not ideal but it's what Curves and other 30 minute weight loss centers use to train their clients.
A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).
All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:
Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps